The following tips are intended to reduce the stress put on our visual system during common day-to-day activities. They can be helpful for both children and adults. Just like bathing and brushing teeth can lead to good personal hygiene, following these tips can lead to good visual hygiene.

Keep reading material at the best distance

Reading, writing or close-up work is best done at a distance equal to the length between the knuckles and the elbow. To determine this distance, place knuckles under chin and book under elbow.

Look up occasionally when reading

To reduce eye strain when working on the computer or reading, look up every eight to ten minutes and focus on different objects across the room. Your eye does less work when focusing across the room, so looking up from time to time from your reading can help keep your eyes relaxed.

Use good posture when reading or working on the computer

Good posture while reading, studying, or working on the computer helps reduce eyestrain. Try to avoid reading while laying on your back, stomach, or side.

Use good lighting

Make sure that there is good light on close work tasks and good general room light as well. Illumination should be positioned so as to avoid glare from your reading material. A light positioned behind and over ones shoulder works well for reading.

Positioning your reading material optimally

Tilt your book so that it is raised up about 20 degrees from the desk. This positioning aids in achieving good posture and reducing eyestrain.

Television

Most adults sit away from the television. Kids often need to be reminded to sit at least 6 to 8 feet away from the screen to reduce eyestrain. Good posture can aid in reducing eyestrain even while watching television.

Computer workstation set up

All of the tips mentioned so far become doubly important if you spend a significant amount of time working on the computer. Computer work can be even more stressful on the eyes than regular reading or studying. The diagram below depicts a workstation layout that provides good posture and optimal positioning of the computer screen and reading material.

Glare on the screen can be a significant source of eyestrain. Setting up the computer so that it is out of direct sunlight and room light works best. Breaks while working on the computer become even more important. Combine looking up from your work with a short stretch.

If you’ve been diagnosed with AMD, making a few simple lifestyle changes could have a positive impact on the health of your retina. 

 

• Monitor your vision daily with an Amsler grid.  By checking your vision regularly, changes that may require treatment can be detected early.
• Take a multi-vitamin with zinc. (check with your eye physician for a recommendation). Antioxidants, along with zinc and lutein are essential nutrients, all found in the retina.  It is believed that people with AMD may be deficient in these nutrients.
• Incorporate dark leafy green vegetables into your diet.  These include spinach, collard greens, kale and turnip greens.
• Always protect your eyes with sunglasses that have UV protection. Ultraviolet rays are believed to cause damage to the pigment cells in the retina.
• Quit smoking.  Smoking impairs the body’s circulation, decreasing the efficiency of the retinal blood vessels.
• Exercise regularly.  Cardiovascular exercise improves the body’s overall health and increases the efficiency of the circulatory system.

These are a few tips to make reading easier:

• Use a halogen light.  These have less glare and disperse the light better than standard light bulbs.
• Shine the light directly on your reading material.  This improves the contrast and makes the print easier to see.
• Use a hand-held magnifier.  A drugstore magnifier can increase the print size dramatically.
• Try large-print or audio books.  Most libraries and bookstores have special sections reserved for these books.
• Consult a low vision specialist.  These professionals are specially trained to help visually impaired patients improve their quality of life.  After a personalized consultation, they can recommend appropriate magnifiers, reading aids, practical tips, and many resources.